Bowflex Ultimate 2 - Manual (Page 51)

49
Abdominal Exercises
Ab Crunch
— using optional Ab Crunch Attachment
START ACTION
START
• Sit on the seat, bench
removed, legs toward the
Power Rod ® units, knees
bent, feet flat on the
platform.
• Lean against the support
and grab the Ab Attachment
with each hand above your
shoulders.
• Tighten your abs and
slowly curl your shoulders
toward your knees as far as
comfortable.
• Slowly reverse the motion,
returning to the starting
position without relaxing.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
Ab Crunch Attachment
Pulleys:
Squat Platform
Success Tips
• Relax your neck.
• Hold the Ab Attachment against
your back
• Make slow, controlled
movements.
Trunk Rotation
START ACTION
START
• Sit sideways on the bench,
one side toward the Power
Rod ® units. Grasp Hand
Grip closest to you with
both hands.
• Raise both arms up near
shoulder level, hands
extended over the leg
closest to the Power Rod ®
units.
• Keep your elbows slightly
bent.
• Tighten your entire
abdominal area and slowly
rotate your rib cage and
arms away from the Power
Rod ® units 30-40°, as if you
were rotating with a rod
through the middle of your
spine.
• Slowly reverse the motion,
returning to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted, shoulders
pinched, abs tight and slight
arch in lower back.
• This exercise must be performed
correctly—failure to do so could
result in injury. Use only low
weight Power Rod ® units.
• Keep all motion in your torso.
• Move only as far as your
muscles will take you—do not
use momentum to increase your
range of motion